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Winter is the peak season for preventable injuries, especially among people who go from zero to beast mode without warming up properly.
It is important to focus on the basics while working, especially in winter months
Winter and year-end have that weird motivational magic: the cold hits, the guilt kicks in, and suddenly everyone wants to “fix their fitness” overnight. Gyms fill up, running tracks get busy, and people jump straight from hibernation mode to high-intensity everything. And honestly? That’s where most winter workout injuries begin.
If you’ve ever felt your knees crack louder than your New Year’s resolutions or your lower back screaming after a surprise sprint session, you’re not alone. Orthopaedic doctors say winter is the peak season for preventable injuries, especially among people who go from zero to beast mode without warming up properly.
Dr Ashis Acharya, Orthopaedics and Sports Medicine, Sir Ganga Ram Hospital, New Delhi, puts it straight: “Cold muscles are tight muscles. Tight muscles get injured faster. Most knee and lower-back injuries in winter happen because people start vigorously without allowing the body to transition from cold to active.”
Why Winter Makes You More Vulnerable
Think of your muscles like cold rubber bands. They’re less flexible, stiffer, and more likely to snap under sudden stress. When the temperature dips, your body goes into “leave me alone” mode.
Your muscles don’t get the same easy blood flow, so they take longer to warm up. Your joints feel a little creaky, like they’ve been sitting in one position too long. And your tendons? They tighten up like stubborn rubber bands, which means your knees and lower back have to work way harder than they should.
The Usual Culprits: Mistakes Everyone Makes
‘I’ll warm up as I go’: That’s like starting your car in freezing weather and immediately hitting 100 km/h. Your knees, especially the patellofemoral joint, take the first hit.
Jumping from desk job to deadlifts: If you sit 8–10 hours a day, your hip flexors tighten, and your glutes go on vacation. Winter amplifies this. So, when you suddenly lift heavy, your lower back ends up doing the job your hips should be doing.
Running with cold shoes, cold muscles, cold everything: Runners are notorious for this. Cold mornings + no mobility work = knee pain that sticks around longer than your enthusiasm.
Overconfidence because ‘Winter feels good for workouts’: Sure, cold air feels refreshing. But inside, your joints are screaming, “please stop”.
What Actually Helps
- Warm up for 10–15 minutes. Light mobility, marching, ankle circles, hip openers, simple but magic.
- Start slower. Build intensity gradually over 2–3 weeks.
- Layer up. Warm muscles = safer movements.
- Strengthen the basics. Glutes, hamstrings, quads, core. These stabilise your knees and back.
- Stretch after workouts. Winter tightness lingers, so cool-downs actually matter.
As Dr Acharya sums up, “Consistency beats intensity. Winter workouts are great, but only if your body is ready for them.” You can absolutely crush your winter goals. Just don’t treat your body like it’s auditioning for an action film on day one. Warm up, ease in, stay smart, and your knees and back will thank you all season long.
November 29, 2025, 19:15 IST
